Garou Workout Routine: Train like Villain from One Punch Man

Last updated on August 28th, 2021 at 07:56 pm

The SHJ Army made it clear that we need to see more One Punch Man characters.

Our One Punch Man Workout was one of the original anime workouts on the site, but we haven’t seen ANY since.

Now, with our Anime Workout Database being such a priority and continuing to surge in popularity, it’s about time that we listen to our SHJ Army on this topic and bring in some guns…in this case villains to start!

We’ve been seeing tons of anime characters show up to the site with extreme powers to get use ready for a list on the most powerful of all time, so it’s actually refreshing to have a villain come in and shake things up a bit.

Garou Stats:

Real Name: Garou

Height: 5’9 1/2

Weight: N/A

Anime: One Punch Man

Powers: Yes

Garou isn’t that tall, but among anime characters he’s definitely not short either.

After seeing Korosensei, though, I suppose anyone would seem short.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Garou Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Garou Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

We’re back with another awesome martial artist, except this time he’s a villain!

If you guys didn’t know, I’m a big fan of Baki and we’ve seen a bunch of Baki Workouts, but I also really love Tokita Ohma as well!

For this one, though, I definitely want to get us started with some background information.

We’ll be pulling that straight from Garou’s Wiki Fandom page (as always), which tells us:

Garou is a villain, a martial arts prodigy, the self-proclaimed “Hero Hunter,” and a major adversary of the Hero Association and Monster Association. He is a former disciple of Bang but was expelled from his dojo for going on a rampage. Because of his fascination with monsters, he is commonly called the “Human Monster.” Sitch of the Hero Association views him as a grave threat to the organization despite being only a human.

Garou actually makes me want to feature My Hero Academia’s Hero Killer as well, Chizome Akaguro!

But, we’ll save that for another day.

Garou’s Wiki also gives us a ton of details on his powers and abilities, starting with this for his power section:

Prior to his hero hunt, Garou was Bang’s best disciple and was able to defeat all of his fellow students before being expelled by Bang. Garou’s combination of genius martial art intellect and heightened physical attributes allowed him to defeat numerous heroes from the Hero Association as well as many hardened criminals. During the ambush led by Death Gatling, Garou claimed to have defeated nearly a hundred heroes.

He was able to defeat the Tank Topper Army single-handedly early in his hero hunt, including the A-Class hero Tanktop Vegetarian and even the S-Class hero Tanktop Master who was overwhelmed by Garou’s superior technique.

Garou later challenged and defeated the S-Class hero Metal Bat, comparing him to an amateur fighter but privately admitted to himself that had a single one of Metal Bat’s strikes connected, he would have lost instantly.

Garou’s advanced martial arts, which he learned from his former master Bang, grant him an advantage when fighting humans. He can use targeted thrusts at joints and vital spots in order to incapacitate physical functions and return counterattacks after anticipated his opponent’s movements. However, as a result of that, his fighting style becomes far less effective against beastly tactics and non-humanoid forms. This is proven when he is easily overwhelmed by Watchdog Man despite previously defeating two other S-Class heroes.

This gives a pretty good idea of how incredible Garou’s skills are.

Which means we already can tell we are going to have our work cut out for us.

And on top of being a Master Martial Artist, Garou also has these powers to go along with it:

• Immense Strength
• Immense Speed and Reflexes
• Immense Durability
• Immense Endurance and Stamina
• Enhanced Senses
• Accelerated Growth Rate

Now we’re sure we have our work cut out for us!

We’re going to need to obviously take into account Garou’s incredible MMA abilities, while also prioritizing the things we can do best with this routine.

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Garou Workout Routine

Training Volume:

6 days per week

Explanation:

We’re going to need to step it up a notch to fit in all of our training.  We’re going to be doing a four day weight training and endurance split and then tacking on 2 days of mixed martial arts training as well.

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Garou Workout Routine: Sample Workout Schedule

Monday: Hero Hunter Chest and Triceps

Tuesday: Hero Hunter Back and Biceps

Wednesday: Master Mixed Martial Artist Training

Thursday: Hero Hunter Shoulder and Traps

Friday: Hero Hunter Legs and Calves

Saturday: Master Mixed Martial Artist Training

Sunday: Rest Day

Garou Workout Routine: Hero Hunter Chest and Triceps

Warm Up:

Jump Rope

3×100

Workout:

Incline Bench Press

4×12, 10, 8, 5

Cable Tricep Pushdowns

3×12, 10, 8

Chest Flyes (Machine/Dumbbell/Cables)

3×12, 10, 8

Cable Kickbacks

3×12, 10, 8 each arm

Blowout Tri-Set:

A. Dips

3×15-20

B. Floor Hex Press

3×10

C. Push Ups

3xFailure

Garou Workout Routine: Hero Hunter Back and Biceps

Warm Up:

Jump Rope

3×100

Workout:

Barbell Rows

4×12, 10, 8, 5

Alternating Dumbbell Curls

3×12, 10, 8 each arm

Wide Grip Pulldowns

3×12, 10, 8

Cable Hammer Curls with Rope

3×12, 10, 8

Blowout Tri-Set:

A. Chin Ups

3×10

B. Kettlebell Deadlift

3×10

C. Wide to Close Push Ups

3xFailure

Garou Workout Routine: Hero Hunter Shoulders and Traps

Warm Up:

Jump Rope

3×100

Workout:

Standing Barbell Overhead Press

4×12, 10, 8, 5

Barbell Shrugs

3×12, 10, 8

Upright Rows

3×12, 10, 8

Power Cleans

3×12, 10, 8

Blowout Tri-Set:

A. Kettlebell Swings

3×15

B. Dumbbell Front Raises

3×10

C. Push Ups

3xFailure

Garou Workout Routine: Hero Hunter Legs and Calves

Warm Up:

Jump Rope

3×100

Workout:

Back Squat

4×12, 10, 8, 5

Seated Calf Raises

3×12, 10, 8

Hamstring Curls

3×12, 10, 8

Quad Extensions

3×12, 10, 8

Blowout Tri-Set:

A. Bulgarian Split Squats

3×10 each leg

B. Weighted Step Ups

3×10 each leg

C. Alternating Pistol Squats

3xFailure

Garou Workout Routine: Mixed Martial Arts Resources

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

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